The Fartlek


We get it. With traveling and family coming into town, the amount of time to run and workout is severely impacted. So instead of an hour workout, you’re lucky to squeeze in twenty minutes!

You hate them. You dread them. You gotta do ’em. Fartleks.

Fartlek: Swedish for speed play, alternating easy and hard running.

This allows you to gradually increase speed and intensity for a short period of time.

Incorporating Speedwork into your Runs

This can turn a 20 minute run into that intense workout you need to stay in shape for that spring race you’re training for. Since its the holidays, it might be exactly what you need. You can get some intense sprints in, leaving you with more time with the people you love. Experiment with different paces and go as hard as you can for a 20-30 minute run, you’ll not only increase your stamina, but you’ll burn off a lot more of that egg nog and rum!

Here are some options from Runners World:

• 8 to 12 x 1 minute hard/1 minute easy
• 6 to 8 x 2 minutes moderately hard/1 minute easy
• Descending ladder: 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute. Start at 10k pace and slow to 5k pace.

Half and full marathon:
• 4 to 8 x3 minutes moderately hard, 2 minutes easy
• 3 x 5 to 8 minutes comfortably hard with a two minute jog between each
• 2 x 10 to 13 minutes at half-marathon effort with a 2 minute jog between each

Fartleks - Speedwork

Fartleks – Speedwork